These flaky, layered pastries are a classic French snack traditionally enjoyed during breakfast or as an afternoon treat. This version uses whole wheat flour and plant-based fats to achieve a light, airy texture that mimics the traditional butter-based original.
Vegan Vegetarian Pescetarian Dairy-Free Egg-Free
Nutrient score: Very good
Goodness for its calories, 25 to 100.
How is this worked out?
The nutrient score shows how much goodness a recipe gives for its calories, from 25 to 100. Every recipe gets at least 25. It is the same for everyone.
It adds up how much of 11 nutrients people need the recipe gives for its calories: protein, fibre, vitamins A, C and E, calcium, iron, potassium, magnesium, folate and zinc. Each counts up to a full day’s worth for the calories. It then takes points off for saturated fat, added sugar and sodium above a fair share for the calories.
75 and over: Excellent. 60 to 74: Very good. 45 to 59: Good. 35 to 44: Fair. 25 to 34: Low.
The formula (from the recipe’s values per 100 g):
- Share of the day: the recipe’s kcal per 100 g ÷ 2,000 (under 40 kcal per 100 g, such as a herb or tea, counts as 40 kcal).
- 11 nutrients to encourage: protein (50 g), fibre (28 g), vitamin A (900 mcg), vitamin C (90 mg), vitamin E (15 mg), calcium (1,300 mg), iron (18 mg), potassium (4,700 mg), magnesium (420 mg), folate (400 mcg) and zinc (11 mg). For each: amount ÷ (Daily Value × share), at most 1. Add them up.
- 3 nutrients to limit: saturated fat (20 g), added sugar (50 g) and sodium (2,300 mg). For each: amount ÷ (limit × share) − 1, only when above 0 and at most 3. Add them up.
- Result = 100 × (step 2 − 2 × step 3) ÷ 11, kept between 0 and 100.
- Score = 25 + 0.75 × result, rounded. The scale runs from 25 to 100 instead of 0 to 100: every edible recipe gets at least 25, and the order doesn’t change.
It follows the Nutrient Rich Foods index (NRF 9.3) with the U.S. FDA Daily Values for a 2,000 kcal day. Different from the published index: folate and zinc are added (11 nutrients instead of 9), the nutrients to limit count double and each at most three times its share, the 40 kcal floor, and the 25 to 100 scale. When some of the values it needs are unknown, the score is shown as “about”.
A recipe’s values are worked out from its ingredients, whose values are estimates.
Sources: Drewnowski A. Defining nutrient density: development and validation of the Nutrient Rich Foods index. J Am Coll Nutr. 2009;28(4):421S-426S; U.S. FDA, Daily Value on the Nutrition and Supplement Facts Labels.
A low score doesn’t make a recipe bad: treats and festive dishes have their place. Use the score to compare similar recipes. In the GapPlate app you also see how much of the gaps in your day a serving fills.
Units:
Ingredients
- 3 cups Wheat flour (390 g)
- 2 tsp Dry yeast (4.9 g)
- 1 tbsp Maple syrup (20 g)
- 1 cup Almond milk (241 g)
- Sea salt, to taste
- 200 g Vegan butter (200 g)
- Ingredients in total: 856 g
- Weight lost in cooking: 216 g (mostly water boiling off)
- Net weight (cooked): 640 g · 8 servings of about 80 g
Method
- In a large bowl, whisk together the flour, yeast, and salt.
- Add the maple syrup and warmed almond milk to the flour mixture and stir until a soft dough forms.
- Knead the dough on a flat surface for 5 minutes until smooth, then wrap in parchment paper and refrigerate for one hour.
- Roll the chilled dough into a large rectangle on a floured surface.
- Place the chilled vegan fat between two sheets of parchment paper and roll into a smaller square, then place it in the center of the dough rectangle.
- Fold the edges of the dough over the fat block, sealing the seams completely.
- Roll out the dough into a long rectangle, fold it into thirds like a letter, wrap, and chill for 30 minutes; repeat this rolling and folding process three times to create layers.
- Roll the final dough out into a thin sheet and cut into long, narrow triangles.
- Roll each triangle tightly starting from the wide base up to the point to form the classic croissant shape.
- Place the shaped croissants on a lined baking tray and let them rise in a warm spot for 60 minutes until they look puffy.
- Bake in a preheated oven at 200 degrees Celsius for 20 minutes until the layers are golden brown and crisp, then serve warm.
Nutrition
| Nutrient | Per serving (80 g) | Per 100 g |
|---|---|---|
| Calories | 371 kcal | 463 kcal |
| Protein | 5.42 g | 6.78 g |
| Water | 13.8 mL | 17.3 mL |
| Sodium | 226 mg | 282 mg |
| Total Carbohydrates | 39.2 g | 49 g |
| Total Fat | 20.9 g | 26.1 g |
| Sugar | 1.69 g | 2.11 g |
61 more nutrients
Carbohydrates
| Nutrient | Per serving (80 g) | Per 100 g |
|---|---|---|
| Added Sugar | 0 g | 0 g |
Minerals
| Nutrient | Per serving (80 g) | Per 100 g |
|---|---|---|
| Iron | 2 mg | 2.49 mg |
| Calcium | 63.4 mg | 79.2 mg |
| Magnesium | 13.7 mg | 17.1 mg |
| Potassium | 71.9 mg | 89.9 mg |
| Iodine | 0 mcg | 0 mcg |
| Phosphorus | 69.9 mg | 87.3 mg |
| Zinc | 1.55 mg | 1.94 mg |
| Chloride | 174 mg | 217 mg |
| Selenium | 17.1 mcg | 21.4 mcg |
| Copper | 0.21 mg | 0.26 mg |
| Fluoride | 0.052 mg | 0.065 mg |
| Manganese | 1.91 mg | 2.38 mg |
| Molybdenum | 7.99 mcg | 9.99 mcg |
| Chromium | 13.9 mcg | 17.4 mcg |
Fats
| Nutrient | Per serving (80 g) | Per 100 g |
|---|---|---|
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 3.89 g | 4.86 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 6.41 g | 8.01 g |
| Omega-3 Fatty Acids | 0.67 g | 0.83 g |
| Polyunsaturated Fat | 7.37 g | 9.21 g |
| Omega-6 Fatty Acids | 6.69 g | 8.36 g |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.42 g | 0.52 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 6.57 g | 8.22 g |
Fibre
| Nutrient | Per serving (80 g) | Per 100 g |
|---|---|---|
| Fiber | 1.57 g | 1.97 g |
| Soluble Fiber | 0.31 g | 0.39 g |
| Insoluble Fiber | 5.25 g | 6.57 g |
Vitamins
| Nutrient | Per serving (80 g) | Per 100 g |
|---|---|---|
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0.15 mcg | 0.19 mcg |
| Vitamin C | 0 mg | 0 mg |
| Folate (B9) | 41.2 mcg | 51.5 mcg |
| Niacin (B3) | 2.23 mg | 2.79 mg |
| Vitamin A | 245 mcg RAE | 307 mcg RAE |
| Thiamin (B1) | 0.27 mg | 0.33 mg |
| Vitamin B6 | 0.11 mg | 0.14 mg |
| Riboflavin (B2) | 0.08 mg | 0.1 mg |
| Pantothenic Acid (B5) | 0.39 mg | 0.49 mg |
| Vitamin E | 5.31 mg | 6.64 mg |
| Vitamin K | 5.15 mcg | 6.43 mcg |
| Biotin (B7) | 2.24 mcg | 2.79 mcg |
| Beta-Carotene | 52.4 mcg | 65.5 mcg |
Others
| Nutrient | Per serving (80 g) | Per 100 g |
|---|---|---|
| Choline | 14.9 mg | 18.7 mg |
| Leucine | 435 mg | 543 mg |
| Lysine | 159 mg | 199 mg |
| Polyphenols | 183 mg | 228 mg |
| Methionine | 96.1 mg | 120 mg |
| Oxalates | 15.2 mg | 19 mg |
| Threonine | 171 mg | 214 mg |
| Tryptophan | 69.5 mg | 86.9 mg |
| Valine | 251 mg | 314 mg |
| Flavonoids | 9.32 mg | 11.6 mg |
| Histidine | 133 mg | 166 mg |
| Lutein / Zeaxanthin | 0.071 mg | 0.089 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 295 mg | 368 mg |
| Purines | 41 mg | 51.2 mg |
Proteins
| Nutrient | Per serving (80 g) | Per 100 g |
|---|---|---|
| Isoleucine | 219 mg | 273 mg |
Worked out from the ingredients with the GapPlate food library, per 100 g of the cooked dish. Estimates, not medical advice.
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